How to Do the Kneeling Arm Drill
💪 Shoulders, Abdominals🏋️ Bodyweight📊 Beginner🏷️ Plyometrics
How to perform it
- This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
- Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
- As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
- Switch knees and repeat.
Muscles worked
The Kneeling Arm Drill primarily targets your Shoulders, with support from your Abdominals. No equipment needed — train it anywhere.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Kneeling Arm Drill slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.